Grilled Vegetable and Tofu Salad
Tofu isn't just for vegetarians. It's a healthy, protein-rich, low-fat option for any weeknight meal.
Servings: 4
Ingredients:
| Nutritional Info | |
| Per serving: about | - |
| cal | 250 |
| pro | 11 g |
| total fat | 19 g |
| sat. fat | 3 g |
| carb | 14 g |
| fibre | 3 g |
| chol | 0 mg |
| sodium | 174 mg |
| % RDI: | - |
| calcium | 14% |
| iron | 20% |
| vit A | 119% |
| vit C | 73% |
| folate | 24% |
Suggested Recipes
-
3 tbsp (50 mL) wine vinegar
2 tbsp (25 mL) extra-virgin olive oil
1 tbsp (15 mL) soy sauce
2 tsp (10 mL) dijon mustard
1 small clove garlic, minced
1 tsp (5 mL) minced fresh thyme (or 1/4 tsp/1 mL dried)
1/2 tsp (2 mL) each salt and pepper
1 sweet red pepper
1 sweet onion
8 oz (250 g) asparagus, trimmed
1 lb (500 g) firm tofu
4 cups (1 L) torn romaine lettuce
Preparation:
In bowl, whisk together vinegar, oil, soy sauce, mustard, garlic, thyme, salt and pepper; set aside.
Seed, core and cut red pepper into 2-inch (5 cm) wide strips. Cut onion into wedges, leaving root end intact. Place red pepper, onion and asparagus on greased grill, grill pan or indoor grill over medium-high heat; close lid and grill, turning once, until tender and browned, 6 to 12 minutes. Remove to cutting board. Cut into bite-size pieces.
Meanwhile, cut tofu in half horizontally. Place on grill; brush generously with some of the oil mixture. Close lid and grill, turning once with spatula and brushing once more, until browned and hot, about 5 minutes. Remove to cutting board.
Add lettuce and grilled vegetables to remaining oil mixture; toss to coat. Slice tofu and arrange over salad.
Tags:
Salads and Salad Dressings; Vegetables; Tofu; Other; Make It Tonight;
Source
Canadian Living Magazine: June 2005
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